Potassium is a mineral that helps lower the risk of stroke and heart problems. It prevents the thickening of blood vessels. It also protects the blood vessels from free radicals. The recommended daily intake of potassium is 4,700 mg for adults. Too much potassium can be dangerous so make sure that you stay within the recommended level. Foods high in potassium can help achieve the ideal amount in case you are low on this mineral.
When the subject is about potassium, banana is typically the first thing that comes to mind. While it contains 422 mg of potassium or 9% of the recommended daily intake, there are more foods that yield higher amounts of potassium than this and here are some of them.
1. Butternut Squash
You will get 582 mg or 12% DV or daily value of potassium per cup of butternut squash. Also called winter squash, it’s a good source of fiber and vitamin A. It also contains good amount of manganese, folate, vitamin B6, niacin, and thiamin. It helps control the blood pressure to the right level, prevents asthma, and lowers the risks of cancer.
2. Swiss Chard
Every cup of cooked Swiss chard contains 961 mg of potassium or 20% DV. These leafy greens are also rich in vitamins K, C, and A, as well as iron and calcium. It also contains antioxidants, which eliminates toxins in the body. Other health benefits of Swiss chard are the lowering of blood pressure, fighting cancer, and preventing osteoporosis.
3. White Beans
One cup of white beans yields 1,189 mg of potassium or 25% DV. These beans are also rich in fiber and protein. They also have detoxifying properties that lower the risk of cancer and keep the skin looking young and healthy. White beans also prevent the storage of fat, thus helping in weight loss.
4. Black Beans
Black beans are known for being rich in protein and fiber like the white beans. However, they are also high in potassium, although they have slightly lower content compared to the white beans. Nevertheless, they are still fantastic sources of this mineral as a cup of black beans 739 mg of potassium or 16% DV.
One cup of sliced and cooked beets gives 518 mg of potassium or 11% DV. Even beet chips contain good amount at 90 mg per ounce. These roots help in lowering the blood pressure level, eliminating toxins in the body, relieving inflammation, boosting energy, and fighting cancer. With all these amazing benefits, you should add them in your menu.
6. Frozen Spinach
This inexpensive superfood is a good source of potassium as it contains 540 mg or 11% DV per cup. It’s a healthy add on to your pasta or stir-fry recipe. This vegetable is low in cholesterol and fat, which is good for the heart, as well as for those who would like to lose weight. It’s also packed with several vitamins and minerals like vitamins K, E, C, A, manganese, iron, and fiber.
This refreshing fruit contains 641 mg of potassium or 14% DV per wedge. Like tomatoes, it is also rich in lycopene, which is known to fight against cancer. It’s rich in amino acids, and vitamins C, B6, and A. Since 92% of it is water, it is good for keeping the body hydrated. It also helps keep the hair and skin healthier, as well as improve digestion, since it contains fiber.
8. Tomato Sauce
Tomato sauce is not just perfect for your pasta, but it’s also an amazing source of potassium as a cup contains 728 mg or 15% DV. It is also rich in vitamin C and A, and it contains lycopene, which is an antioxidant that is known to fight cancer. It’s also rich in fiber, which aids in proper digestion and in lowering blood cholesterol and sugar level.
9. White Potato
One medium potato that is baked gives 941 mg of potassium or 20% DV. With only a small size, it’s packed with nutrients including vitamin C, B6, magnesium, phosphorus, iron, niacin, thiamin, and folate. It’s high in glycemic index or GI, which can cause a spike on your blood sugar level so watch out for it. This can be prevented by matching white potato with other foods that are low in GI or foods high in fiber or protein.
10. Sweet Potato
It’s not just tasty but it’s a good source of potassium because you will get 542 mg of this mineral or 12% DV from a medium baked sweet potato. You will also get more than the recommended daily intake of vitamin A in one big sweet potato. It’s also rich in riboflavin, niacin, thiamin, and vitamin B5 and B6.
Words of Recommendation
Make sure that you get the recommended daily intake of potassium to ensure that your heart is protected from various forms of diseases, as well as prevent stroke. Take these foods high in potassium in your daily diet, but see to it that you consume what’s recommended to avoid problems caused by excessive potassium in the system.